Snoring can become very uncomfortable - both for the snorer and for their spouses. Snoring frequently can also affect your quality of sleep. But the good news is that, if your snoring isn't caused by any health condition, such as sleep apnea, you can bring it down to a minimum with some natural remedies.
1. Eucalyptus and peppermint
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Eucalyptus has been known to be very effective for chest colds. You can choose to put some eucalyptus in a steam inhaler and breathe in the scent. Or you can add eucalyptus and peppermint essential oils, five drops of each, to a bowl of hot water. Place your head above the bowl and cover it with a towel so you can breathe in all the steam. This helps clear your nasal passages.
2. Get a humidifier
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You may experience trouble breathing if you're congested and this can contribute to snoring. A humidifier can help, as it adds moisture to the dry air and helps you breathe more naturally.
3. Sleep on your side
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This can prevent relaxed throat muscles from blocking your air passages. It mostly works for minor snoring problems.
4. Vitamin C
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Taking adequate amounts of Vitamin C can help boost the immune system. A healthy immune system is helpful when it comes to clearing your sinuses.
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This supplement is capable of relieving chest congestion. A cup of herbal tea that contains goldenseal can be the perfect pre-bedtime drink.
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Fenugreek has been proven an ally in the fight against sleep apnea, as it can eliminate issues with the digestive system which can cause snoring.
7. Get fit
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Having a lot of excess weight, especially around the neck area, can contribute to snoring. This is because the more fat you have there, the more likely your throat will be constricted and narrowed down when you lay down.
8. No heavy dinner
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Try not to eat a big meal before bed. When you go to sleep with a full stomach, the undigested food can push up against your diaphragm and affect your breathing.
9. Throat exercise
This can help prevent an over-relaxation of the throat area, a condition which leads to snoring. Bring your upper and lower molars together gently. Then, open your mouth and try to press the molars wide apart but don't overstretch. Repeat this a few times daily. It helps to open up the back of your mouth.
10. Oral devices
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Some dental removable braces can help open your airway and prevent obstruction. Speak to your dentist to determine if you need one.
This article is solely for informational purposes. Do not treat yourself, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article. The material in this article is for informational purposes only and does not replace the advice of a certified specialist.